Speaker argues that to improve habits you must first establish them by focusing on the very start of the behaviour — the first two minutes. Scale a habit down to a tiny, two-minute starting action to master the art of showing up; once showing up is consistent you can then expand and improve the habit.
A habit must be established before it can be improved. Often we optimize for the finish line. We think about the outcome that we want. We think about, oh, I want to lose £20 or I want to earn six figures this year, whatever the thing is. But instead, if you just focus on the first two minutes of a behavior and you optimize for the starting line, you master the art of showing up. But then you have options. You actually have something that you can improve. If you're not the type of person who shows up at the gym, even if it's just for five minutes, it doesn't even matter what your ideal workout plan is or whatever. Like you can't do anything because you're not there. And in that sense, I think that it's often helpful for people, especially in the beginning, to scale a habit down to the first two minutes, master the art of showing up, and then once you're the type of person who does it every day, figure out a way to improve.
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